Adarq.org

This will take care of every muscle you need to build:

<a href="http://www.youtube.com/watch?v=2fO1zuBCMQ0" target="_blank">http://www.youtube.com/watch?v=2fO1zuBCMQ0</a>

Quote from: Petey0109 on March 06, 2011, 12:30:13 am

Ok so I have heard a bunch of crap about the bench press and it wrecking shoulders, etc.
My goals are to have a stronger upperbody without injuring anything. I am not too worried about numbers.

What would be better? Weighted Dips vs. Bench

I am looking for a time efficient, progress easily trackable, safe, and best bang for my buck.

I like limiting the number of exercises i use for the simplicity and focus it brings to training, so the one with the biggest bank for my buck is important.

Also I am a basketball player, so I probably won't be tested on the bench, so that is something not to worry about?

Standing overhead press or push press will give you by far the best carryover to performance with the added benefit of healthier shoulders.  Bench press will go up along with your ohp or pp so you can kill two birds with one stone.  Adding dips as an assistance exercise to the press to get some extra chest and tricep work is good as well if your workout permits.

this is total horseshit. you should do weighted dips for 3-5 reps total, superslow (e.g. 4s eccentric, 2s pause, 6s concentric). bench, ohp, db bench, all that shit will just waste your time. pretty much only superslow, very heavy weighted dips are the way to go.

that, and ATG squats.

also that just training upper makes you a bitchtastic bro. or a brotastic bitch. take your pick.

also, not what bball2020 ineedtodunk said about hormones, cause that's not actually true.

General Training: Nike track waffle (the ones recommended by darqui) 29.99$ on Eastbay. Makes you much more glute-dominant and lets your ankle move freely. I had 2 pairs of nike frees and i personally would take these over the frees ANYDAY.

Basketball or anykind of Sports Practice involving OTHER people/obstacles: Nike Hyperfuse. 89,99$ Light and good protection. However, it would be best not to use the same pair for outside on concrete and inside in a gym as the grip wears down pretty easily.

Peace.

Yeah but that's not what he asked. FWIW I use Brooks shoes for general training cause Nikes are too narrow for my feet.

Pendlay Do-Win lifting shoes are gonna fulfill your squatting needs unless you get serious about oly lifting. Others on this site use Adidas Ironworks or Nike Romaleos, but they're expensive as shit and for general purposes I don't think it's necessary to have such a nice pair. You can find Do-Wins for under $100 if you look around a bit.

<a href="http://www.youtube.com/watch?v=jEgcml1Wx1w" target="_blank">http://www.youtube.com/watch?v=jEgcml1Wx1w</a>

1:35 is insane.

HAHAHAHAHAHAHAHAHAHAHAHAHA

 

HAHAHAHHHAAAAAAAAAHAHAHAHHAHAHAH

BW = 171.3
SORENESS = hip flexors a little bit
ACHES/INJURIES = none
FATIGUE = moderate
DIET = fine

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step
30.5-31.5, not bad, felt okay considering how low my motivation/focus was

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
13,13,10,10 == liked these

- Pogos: 4 x 5 MAX EFFORT
didn't write these down for some reason

- REA squat : 4 x 3 (40%)
or this

- C1: MSEM squat: 1 x 6 (~80%)
255,255,255
- C1: jump squat : 2 x 2 (30%)
95,95,95,95
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
herp derp

- core x4
toes to bar x6
MB OH throw x20

- stretch

deep retardation w/r/t forgetting to write shit down that's IN FRONT OF MY FUCKING FACE. i'm okay with it, chalk it up to a long week at work.